Going off program = end of the world. What’s getting swapped in then?
Sets me up for a good excuse if I fail at my comp.
Probably hypers for the same sets and reps.
Close enough I guess. How are you setting it up? Am assuming you aint gonna set up a high angle on the hyper and put a barbell on your back to mimic a good morning lel.
Hmm. Coan style Romanians/Stiff deadlifts would’ve been my pick for swapsies. Oh well its all the same shit anyways.
Do pull through with a cable and rope for glute activation and make sure to wear tights and zoom in on your butt to get more insta likes.
If Im feeling adventurous Ill hold a plate to my chest, not hardcore enough for barbell hypers.
I’ll check out Coans style and have a gander.
Bench Press
80kg 3
100kg 3
120kg 3
120kg 3
132kg 3
132kg 3
132kg 3
132kg 3
132kg 3
132kg 3
132kg 3
Deadlift
140kg 3
170kg 3
200kg 2
200kg 2
225kg 2
225kg 2
225kg 2
225kg 2
225kg 2
Weighted vest Ab wheel
98kg 8
98kg 8
98kg 8
BW 85.5 kg
Hammies held out fine. Very relieved!,
Lucky u. I think I like strained my hamstring doing the deadlift challenge
Thats what you get for playing by the rules. Wouldn’t have this problem if you’d pulled sumo.
2 Likes
Um…wut
Haha BW + the vest. So I can adjust vest for higher and lower bodyweights.
1 Like
Sheiko Comp - W3D3
Squat
110kg 3
135kg 3
155kg 3
155kg 3
176kg 2
176kg 2
190kg 1
190kg 1
190kg 1
Bench Press
80kg 3
100kg 3
120kg 3
120kg 3
132kg 2
132kg 2
132kg 2
132kg 2
132kg 2
Pause Squat
120kg 3
145kg 3
165kg 3
165kg 3
165kg 3
165kg 3
1 Like
How far out now? You should start a countdown so everyone knows whats going on.
Do you have someone handling you at the meet?
Weigh-in is 2 weeks today! So 14 days out. Will add countdown to my log.
You mean like a coach? Nope going alone to this one, my wife would come if I asked but she doesnt lift so she’d be bored senseless sitting there for a whole day to watch me do 9 reps. Lel
2 Likes
Realsing Im only 2 weeks out is pretty exciting but also realised I haven’t put much thought into what my openers should be since I last hit singles.
My current thinking:
Squat - Open at 200kg, 215kg for second and, depending on how easy / hard that feels, go for 225 or 230, with 220 as an option if Im feeling weak.
Bench - 150 feels a safe opener, 160 for a second, just below my PB, with 170 for third.
Deadlift - 250 for another safe opener, possibly a little conservative, followed by 265 for second, and 280 for third. No PB planned here but if 250 feels easy I could go 270 then 285.
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Nah I mean:
A guy who knows his way around a meet. Carries all your gear, food and supps and brings spares of accessories in case you forget yours or it isn’t comp legal. Takes note of the other lifters in your class/meet and times your warm ups. Loads up your warm ups for you. Hype man / ammonia guy. Films all ur lifts. Screams at you wait for the rack/start commands. Offers an objective assessment on your current performance and what attempts you should take. Saves time/energy/worry/stress = improves meet performance significantly.
Also get some knee sleeves. IPF approval is scientifically proven to enhance performance.
1 Like
Oh, no I definitely don’t have one of those ha. But I’ll get hold of one next time I visit a slave market lel.
In all srsness there are people you can hire to just do all of that for you? Or is it usually a gym buddy you’ve somehow managed to convince to be your servant for the day?
Cheat sleeves? Not legal in full raw division.
1 Like
If you get a deluxe coaching package you might get that kind of service lel. Plenty of more successful coaches do it nationally and internationally but at the local level it depends on the coach/circumstances.
A tru gym buddy will volunteer to handle for you. If you have a lot of friends maybe ask around even just ask if anyone wants to rock up to your meet to support you and then take them out back to the warm up area and dump all the duties on them.
At worst we’ll be there in spirit with you and you’ll sacrifice a bit of potential performance.
There’s only one tru Raw.
2 Likes
13 days to weigh in. First day of Keto today. Upping calories a little, don’t want to actually lose real weight, but expecting scale weight to start going down.
1 Like
Sheiko Comp W3D4 - 13 days to go.
Incline Bench Press
110kg 3
110kg 3
110kg 3
110kg 3
110kg 3
Dips
+30kg 4
+30kg 4
+30kg 4
+30kg 4
+30kg 4
Deadlift
140kg 3
170kg 3
170kg 3
200kg 3
200kg 3
210kg 3
220kg 2
230kg 1
250kg 1
Test of my DL opener, easy breezy. Nice confidence booster.
85kg / 187 lb. First of Keto a 1kg / 2lb success.